STRENGTH & CONDITIONING FOR DISTANCE RUNNERS

The Janes Elite Track club Presents

STRENGTH TRAINING OBJECTIVES

Injury Prevention Laying foundation for base training

Correcting strength imbalances

Improved running economy Consistency and fast times

PROGRAMMING Gradual introduction of resistance Emphasis on correct form Strength program should mirror the

intensity and duration of running program

Functional Free Weight Circuit Training

MOBILIZATION

• Warm-up technique• Recovery Strategy • Pain Relief

*Can be performed before, during and post workout

ACTIVATION OF KEY STABILIZERS

Gotta have buns hun! “hip hinge strategy” for squats

Thick thighs save lives adductors, quads and hamstrings

Hard Core Abdominals

Move side to side Incorporate lateral movements and external hip rotation

Ankles and Arches

KEY STABILIZATION DRILLS

Clams (with or without side plank)

Hip abduction Hydrants Abdominal march Dead Bug Brace squat Progression: 3x20”/ 2x30” / 1 minute hold.

Graduate to a more difficult color when athlete can hold correct form twice for 1 minute.

STRENGTH PROGRESSION

Squats Lunges Step downs Pistol squats Crab walks Single leg RDLS Split squat Lateral Lunge

UPPER EXTREMITY/ MID-BACK ROWS HAB Front and side raises

Overhead Press Tricep Extension Running arms Push Ups Pull-ups

BALLISTIC/ PLYOMETRIC TRAINING

Conditions joints to sustain impact

Double leg ballistic single leg Got hops?

Add a hop to strength progressions

-Do not perform with weights. -Perform a low number of sets and reps. -Jump only on soft surfaces- not asphalt.

RUN HEALTHY! STAY IN TOUCH!

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